Crossfit 090927

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

11 Rounds plus 5 Thrusters/7 Cleans/6 SDHP

Compare to 090825

Warmed up with .25 mile run in 2:00.
Very close to 12 rounds almost back to PR level from 090625. My whole body is tired from the last 3 WOD's I haven't felt this worn down in awhile.

Crossfit 090926 and 090922

090926

"Angie"


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

16:33 (3:34/3:51/4:30/4:37)

Compare to 090419 (12:56)

090922
1X1X1X1X1X1X1 DeadLift @ 225

50# + bar X 6 Preacher curls between deadlifts

Compare to 090605

While my stomach isn't in pain from yesterday it feels like I don't have any stomach muscles. Almost all of the 3:30 seconds I lost in Angie were lost in the sit-ups with limited time lost in pull-ups. On the Deadlifts I didn't even try to max out today because I haven't DL'ed much lately and did not want to be stupid and risk injury. 225 felt good, I felt I could have definitely hit 285, maybe more. I can't wait until my ab muscles have recovered from the GHD's.

Crossfit 090925

Well, with my canoe racing and triathlon done it is time to get back to Crossfit full time. I will probably be adding in more runs to get my endurance back up to snuff but basically it will be back to Crossfit.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

10:18 (2:43/2:47/2:18/1:40/0:50)

Compare to 081014 14:17

Finished with 10 pull-ups, 10x135 DL, 1 mile run @ .5 incline in 6:30.

I think the big reason I dropped 4 min off my time was that I am much more comfortable with 135#. It was interesting to compare to last year at this time when I debated scaling the weight. I currently can't think of a WOD with 135 that I would scale. I do know that my stomach is going to be in serious recovery/healing mode for the next few days from the GHDs.

Long Lake Long Boat Regatta

Well we did the Long Lake Long Boat Regatta and it was a great race. Lately I have only done the 90-miler which is a huge race and big production. This race was on a smaller scale and a lot more laid back. Brian McDonald from Macs canoes does a great job as race director and it was great to see him get to race as well.

The war canoe was a lot of fun, it reminded me of rowing in college with having so many paddlers staying in sync. I was in 6th seat, one from the stern. Kerry did a great job guiding us to a third place overall finish. We hung with the 1st and 2nd place boats through the first 5 miles but after going back under the Long Lake bridge they took off. We had a good distance on the 4th place boat but they took us by surprise at the second turn around as they were closing fast. We then pushed into high gear for the last 5 miles to the finish. We finished the 15 miles in 2:11:15

Thanks again to Kerry for letting my dad and I into his boat for the race.

Results are here we were in boat 405 under "Kerry Newell"

On the Water Again

One last morning on the water before our race this weekend. We did our typical hour of hard paddling on the Christiana in DE. Saw several crews out there rowing, reminded me of my days at Bucknell.

On the Christiana

My dad and I are racing this weekend in the Long Lake Long Boat Regatta. We are entered in a War Canoe with several other paddlers which should be fun. We spent a little over an hour on the water this morning.

Crossfit 090921

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps


SP = 125/125/130(f)/115/125
PP = 125/135/140/140/140
PJ = 135/125/125/125/125

Compare to 090705

Warmed up and cooled down with 500m Row

I did the WOD with less weight this time. My body is still recovering from the Triathlon yesterday and while I didn't feel fatigued everything just felt heavier than normal. It felt like I was really forcing the weight on the PP so I went even lower for the PJ. I didn't want to be foolish and injure myself.

I also took my weight for the first time in awhile
Body Weight Bench Mark:
159.4 lbs, 8.5% body fat.

Marshman - Done!

I finished the Marshman Triathlon in 1:09:10. It was a good race and overall I am glad I did it. I think this one finally has me hooked on triathlons or at least sprint triathlons.

I had hoped to break 1:05:00 for my time and I didn't even come close which was disappointing. If I am going to do more of these I need to get to a pool. my 9:27 in the water was a big hindrance. I did the race with 3 other people from my neighborhood and actually came out of the water with one of the guys in my swim wave. My first transition was horrible. It was cold that morning so I decided at the last minute to leave a long sleeved shirt to wear for the bike - that was a mistake. It was a bear to get on and instead of my transition being 1 min it was 2 min. The bike was good (42:48), a little slower than I had hoped. I wasn't able to keep my cadence up on the rolling hills along Creek Road which affected my overall time. The second transition went great, I was in and out in 38 seconds and I don't think I could get it down much more. As for the run I had hoped to complete it in 13:00 but the first half mile killed me and I completed it in 14:17 - much slower than I wanted.

The race was well organized and my thanks to the organizers for increasing the field to 750 as I only got in the race as a part of the extended registration. I will definitely have to put this race on my calendar again next year.

Easy 5k

Ran an easy 5k in 24:33. Did 25 pull-ups before and 10 after. Only 4 days left until the Marshman Tri. My plan is to take it real easy over the next few days. My right shoulder is a little sore and I am battling a mild stomach bug that I hope clear up with some rest.

Beginning a Taper

Preacher Curls (weight does not include bar)
10X50
15X55lb Dumbell Swings/75 Crunches
10X60
15X55lb Dumbell Swings/1 min Superman planks on swiss ball
10X70
15X55lb Dumbell Swings/25 Side Crunches
10X75
10X45lb Overhead Squats
10X70

Finished with a light 20 min on the bike, 6.67 mile on a random program.

Will be a light couple of days leading up to the triathlon on Sunday.

Crossfit 090915

Front squat 3-3-3-3-3 reps

155/165/165/185/185

Compare to 090504

Felt strong today, I was able to clean 165 which I believe is a PR. For the sets of 185 I had a spotter add 20 after cleaning the weight. Squats were full ROM A2A. I wonder what my max clean would be if I had bumper plates.

Did abs and bench press work between sets.
Abs 20 Side Plank twists/20 side plank raises/25 Medicine Ball Twists/50 sit-ups
Bench 10 X 135/145/150/150

Finished with 10 pull-ups and 10 close grip chin ups. Biked a mile and ran a quarter just to keep the legs moving.

Crossfit 090911

Barbara

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

29:59(17:59)
Rounds of 3:43/3:35/3:27/3:38/3:36

Compare to 090526 29:43(17:43)

Lately I have struggled to feel energized. I am doing ok on the WOD but I feel like I am dragging through the whole thing. After the triathlon on Sunday I need to focus on my diet, I think my blood sugar is out of whack.

2009 - 90 Miler

Congrats to all those who raced this year, hopefully I will be back next year.

2009 Results

Marshman Practice

Completed the bike and run portion of the course with Craig and Matt. I was glad to see the course to know what was ahead. Only one week to go!

Crossfit Tri 090909

Rounds for time of:
25 95 # SDHP
1 mile Bike
800 meter run

21:50 (7:20/7:31/6:59)

Compare to 090820 (23:18)

Previously I did pull-ups instead of SDHP. After doing it both ways I liked the SDHP because it kept my cardio up since I was able to do the 25 reps with only a 10 sec break in the middle.

Warmed up with 2 rounds of
10x95 Shoulder Press (last few reps were push-press)
50 sit-ups

5K

Warmed up with:

10x135 Bench
10 Pull-ups
10x140 Bench
10 Pull-ups
10x145 Bench
10 Pull-ups

Ran 5k in 19:52.

Less than 2 weeks until the triathlon so I am trying to squeeze in a few quality runs.

Bike ride with Dad

Did a 14 mile bike ride with my father that included some major hills. The triathlon is only 2 weeks away!

To and From C's Practice

I drove my daughter to practice this evening and then rode the 5.75 miles home. I was home for about 30 min and then I rode back. The total trip was about 40 min which was slower than I had hoped. It was a hilly course. The way home was a net gain in altitude and the ride back was a net loss.

Bike and Run

Got up early(5:45) and went biking with my neighbor - 10 miles in about 40 min. Right after the bike we did a 1.25 mile run. It was a good workout and gave me a chance to test out my dad's bike, which I am using for the triathlon.

Crossfit 090902

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

(5:58/4:14/2:21)12:33

Compare to 090430(12:51)

At the end of the WOD I thought I did worse than my last bench mark. So when I came back to my workout log and realized I had done better I was pleased.

Finished with:

4 rounds of
.25 Mile @ 7.5MPH
.5 Mile @ 10MPH

Trying to up my run a little bit before the triathlon.

No 90

I will not be doing the 90 miler this year. My grandfather passed away yesterday and the funeral is the day of the race. He was a big influence on my life and I can't begin to say how much he will be missed. Love you granddad.

Bike and Run

Completed 30 min on the bike and according to the display I covered 10.05 miles. I then jumped on the treadmill for 1 mile in 6:30. For the run I increased the incline for each .25 mile.